Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Hang clean to thruster to split jerk 4 x 1+1+1 Strength
(Hang) clean to thruster to split jerk 4 x 1+1+1
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Snatch push press + snatch power jerk + snatch balance Strength
Snatch push press + snatch power jerk + snatch balance 4 x 1+1+1
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29.5.2026 Bench Press, Strength Strength
Bench press, Rest 3:00 between work sets
Build to a heavy 4 (H4 @ 2 RIR) for the day
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2 x 8 @ 85-90%H4Build up to a heavy set of 4 (H4) @ 2 RIR, somewhere in the 83-88%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off sets of 8 @ 85-90% of your H4. -
26.6.2025 Strides Workout
Strides
6-8 x 200m @ mile pace*
– Walk back slowly for recovery –- RPE 8-9/10, Fast but not forced pace. NOT all out 200m.
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21.5.2026 Power Snatch, Strength Workout
Power snatch
EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 65%1RM Snatch– Each minute is a 30-sec AMRAP of Power snatches @ 65% (B1) or 75% (B2) 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent. -
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Powerlift Strength
A1. Bench press 6 reps x 2 sets, RPE 8-10
A2. DB Incline Bench press 14-16 reps x 2 sets, 30sec rest after A1.
B1. Hip thrust 7 reps x 2 sets, RPE 8-10
B2. DB walking lunges 12-16 reps x 2 sets
C1. Weighted back extensions + hold 6 reps, RPE 6-8 + 10 sec hold x 2 sets
C2. Banded row 16 reps x 2 sets, RPE 6-8
D1-Extra. Banded pullover 15-25 reps, RPE 8-9, 2sets 5 reps with 5sec rest -